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🍳
Eggs with Plantain Greens Calories
Protein- and vitamin K-rich egg dish
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eggs with Plantain Greens (150 g) has 204 calories. That works out to 136 calories per 100 g. It contains 3.2 g of carbs, 17.5 g of protein, 13.7 g of fat and 1.2 g of fiber. Its 213 µg of Vitamin K covers 178% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Eggs with Plantain Greens Nutrition Facts
Selected: 1 serving (medium) · 150 g
204
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
17.5g
· 35% DV
Fat
13.7g
· 18% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 34% · Fat 60%
Eggs with Plantain Greens nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 3.87 g | 19% |
| Trans fat | 0.03 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 17.5 g | 35% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Eggs with Plantain Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 204 kcal |
| 1 serving (small) | 75 g | 102 kcal |
| 1 piece (small) | 90 g | 122 kcal |
| 100 g | 100 g | 136 kcal |
| 1 cup (chopped) | 130 g | 177 kcal |
| 1 piece (medium) | 140 g | 190 kcal |
| 1 piece (large) | 210 g | 286 kcal |
| 1 serving (large) | 225 g | 306 kcal |
Calculated from 136 calories per 100 g.
Frequently Asked Questions About Eggs with Plantain Greens
How do you make Eggs with Plantain Greens?
Eggs with Plantain Greens are made by wilting finely chopped, washed plantain leaves in a pan, then adding eggs and cooking until set. Remove tough stems first, and drain the leaves well so excess water does not make the eggs soggy.
Are the plantain greens in Eggs with Plantain Greens banana leaves?
No, the greens in Eggs with Plantain Greens are leaves from a Plantago plant, not leaves from the banana-like plantain. The shared name can be confusing; this dish uses leafy greens, not plantain fruit or banana leaves.
What do Eggs with Plantain Greens taste like?
Eggs with Plantain Greens taste savory, with a mild, earthy note from the leaves. Young leaves tend to be more tender and less bitter; mature leaves can taste stronger, so chop them finely and cook them until softened before adding the eggs.
Can you use dried leaves for Eggs with Plantain Greens?
Yes, dried leaves can be used in Eggs with Plantain Greens, though the texture will differ from a version made with fresh greens. Rehydrate them briefly, drain off the water, and warm them in the pan before adding the eggs.
How should you wash plantain leaves for Eggs with Plantain Greens?
Wash the leaves for Eggs with Plantain Greens thoroughly under running water to remove grit and soil. Trim away tough stems, dry the leaves, and chop them before cooking; gritty leaves can spoil the texture of the whole dish.
Can you add cheese to Eggs with Plantain Greens?
Yes, cheese works in Eggs with Plantain Greens and adds a creamy, salty contrast to the earthy leaves. Crumble it in near the end of cooking so it softens without overwhelming the greens or making the eggs overly salty.
Can you eat the plantain leaves raw in Eggs with Plantain Greens?
It is better to cook the leaves in Eggs with Plantain Greens rather than leave them raw. Cooking softens their texture and gives them a milder flavor; use only correctly identified, clean leaves intended for eating.
What should you serve with Eggs with Plantain Greens?
Eggs with Plantain Greens pair well with toast, roasted potatoes, or a simple tomato salad. Serve the dish soon after cooking, since the eggs continue to firm up as they cool and the greens can release moisture.
How long do leftover Eggs with Plantain Greens keep?
Leftover Eggs with Plantain Greens keep for a short time in a covered container in the refrigerator. Chill them promptly and eat within a few days; discard them if their smell, appearance, or texture has changed.
Can you reheat Eggs with Plantain Greens?
Yes, you can reheat refrigerated Eggs with Plantain Greens in a pan over low heat until hot throughout. Heat only the portion you plan to eat, since repeated cooling and reheating can worsen the texture and food safety.
Eggs with Plantain Greens Vitamins & Minerals
Vitamins
Vitamin K
213µg · 178% DV
B12
1.58µg · 66% DV
Biotin
15.3µg · 51% DV
B2
0.54mg · 42% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
38µg · 25% DV
Iron
3.08mg · 17% DV
Potassium ⭐
327mg · 10% DV
Sodium
144mg · 6% DV
Eggs with Plantain Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggs with Plantain Greens
To burn the 204 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Eggs with Plantain Greens?
Eggs with Plantain Greens combines eggs with chopped leafy plantain, cooked together in a simple, home-style dish. The greens are usually softened in a pan before the eggs are added, either stirred through or left to set; the exact method varies. Here, plantain means the leafy herb, not the starchy cooking banana.
The dish has a mild, earthy, slightly herbal flavour and a tender texture. It works for breakfast or a light lunch, often served with bread; a crisp salad makes a fresh accompaniment. Eggs make it a protein-forward meal, while the greens add a little fibre. For a lighter version, use only a small amount of cooking fat and let the leaves wilt before adding the eggs.
How Nutritious Is Eggs with Plantain Greens?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Eggs with Plantain Greens Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Eggs with Plantain Greens Contain Allergens?
Contains these allergens:
Which Diets Is Eggs with Plantain Greens Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Eggs with Plantain Greens Fat Profile
SATURATED
3.87g
MONOUNSATURATED
6.07g
POLYUNSATURATED
1.83g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.